Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sprouted Alfalfa Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.98g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	0.74% 0.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.23% 0.17g	0.33% 0.24g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.11g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	10% 5.66g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.6mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.2μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.36mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	24.3% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Sprouted Alfalfa Seeds versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sprouted Alfalfa Seeds vs Broccoli Raab:

• 5 ounces of Sprouted Alfalfa Seeds have 1.7 times more Vitamin B5 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 16.4 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 5 times more Vitamin B6, 2.3 times more Vitamin B9, 2.5 times more Vitamin C, 81 times more Vitamin E and 7.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sprouted Alfalfa Seeds vs Broccoli Raab:

• 5 ounces of Sprouted Alfalfa Seeds have 3.7 times more Copper and 1.2 times more Magnesium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.4 times more Calcium, 2.2 times more Iron, 2.1 times more Manganese, 2.5 times more Potassium and 5.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per five ounces.
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Alfalfa Seeds have 1.3 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Carbohydrate and 1.4 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Broccoli Raab offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.